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BoostcampPNG

PPL

by Эрик Камински

Program Description

Increase overall strength and muscle mass, add 5-10kg every week to compounds and 2.5-5kg per isolate!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 28, 2025 11:32
  • Last Edited
    Jun 18, 2025 08:29

Summary

Unleash your strength with the PPL program, a comprehensive 10-week training plan designed for dedicated lifters. This 6-day split focuses on pushing, pulling, and leg workouts, ensuring balanced muscle development and optimal recovery. Each session is packed with effective exercises like the Incline Bench Press and Lat Pulldown, tailored to challenge your limits and build lean muscle. Equip your garage gym and get ready to transform your physique with targeted workouts that deliver results!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
3
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Cable Crunch
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
3
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Cable Crunch
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
3
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Cable Crunch
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
3
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Cable Crunch
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
3
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Cable Crunch
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
3
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Cable Crunch
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
3
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Cable Crunch
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
3
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Cable Crunch
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
3
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Cable Crunch
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
3
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Cable Crunch
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9.5
2
Seated Wide-Grip Row (Cable)
1
1
1
8 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
1
15 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 10
5
Kelso Shrug
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9.5
2
Seated Wide-Grip Row (Cable)
1
1
1
8 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
1
15 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 10
5
Kelso Shrug
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9.5
2
Seated Wide-Grip Row (Cable)
1
1
1
8 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
1
15 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 10
5
Kelso Shrug
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9.5
2
Seated Wide-Grip Row (Cable)
1
1
1
8 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
1
15 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 10
5
Kelso Shrug
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9.5
2
Seated Wide-Grip Row (Cable)
1
1
1
8 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
1
15 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 10
5
Kelso Shrug
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9.5
2
Seated Wide-Grip Row (Cable)
1
1
1
8 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
1
15 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 10
5
Kelso Shrug
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9.5
2
Seated Wide-Grip Row (Cable)
1
1
1
8 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
1
15 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 10
5
Kelso Shrug
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9.5
2
Seated Wide-Grip Row (Cable)
1
1
1
8 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
1
15 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 10
5
Kelso Shrug
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9.5
2
Seated Wide-Grip Row (Cable)
1
1
1
8 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
1
15 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 10
5
Kelso Shrug
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9.5
2
Seated Wide-Grip Row (Cable)
1
1
1
8 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
1
15 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 10
5
Kelso Shrug
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
RPE 9.5
2
Squat (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9.5
3
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
RPE 9.5
2
Squat (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9.5
3
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
RPE 9.5
2
Squat (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9.5
3
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
RPE 9.5
2
Squat (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9.5
3
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
RPE 9.5
2
Squat (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9.5
3
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
RPE 9.5
2
Squat (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9.5
3
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
RPE 9.5
2
Squat (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9.5
3
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
RPE 9.5
2
Squat (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9.5
3
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
RPE 9.5
2
Squat (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9.5
3
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
RPE 9.5
2
Squat (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9.5
3
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
3
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Cable Crunch
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
3
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Cable Crunch
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
3
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Cable Crunch
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
3
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Cable Crunch
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
3
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Cable Crunch
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
3
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Cable Crunch
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
3
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Cable Crunch
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
3
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Cable Crunch
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
3
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Cable Crunch
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
3
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Cable Crunch
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9.5
2
Seated Wide-Grip Row (Cable)
1
1
1
8 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
1
15 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 10
5
Kelso Shrug
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9.5
2
Seated Wide-Grip Row (Cable)
1
1
1
8 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
1
15 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 10
5
Kelso Shrug
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9.5
2
Seated Wide-Grip Row (Cable)
1
1
1
8 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
1
15 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 10
5
Kelso Shrug
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9.5
2
Seated Wide-Grip Row (Cable)
1
1
1
8 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
1
15 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 10
5
Kelso Shrug
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9.5
2
Seated Wide-Grip Row (Cable)
1
1
1
8 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
1
15 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 10
5
Kelso Shrug
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9.5
2
Seated Wide-Grip Row (Cable)
1
1
1
8 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
1
15 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 10
5
Kelso Shrug
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9.5
2
Seated Wide-Grip Row (Cable)
1
1
1
8 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
1
15 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 10
5
Kelso Shrug
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9.5
2
Seated Wide-Grip Row (Cable)
1
1
1
8 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
1
15 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 10
5
Kelso Shrug
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9.5
2
Seated Wide-Grip Row (Cable)
1
1
1
8 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
1
15 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 10
5
Kelso Shrug
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9.5
2
Seated Wide-Grip Row (Cable)
1
1
1
8 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
1
15 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 10
5
Kelso Shrug
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
RPE 9.5
2
Squat (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9.5
3
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
RPE 9.5
2
Squat (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9.5
3
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
RPE 9.5
2
Squat (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9.5
3
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
RPE 9.5
2
Squat (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9.5
3
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
RPE 9.5
2
Squat (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9.5
3
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
RPE 9.5
2
Squat (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9.5
3
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
RPE 9.5
2
Squat (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9.5
3
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
RPE 9.5
2
Squat (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9.5
3
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
RPE 9.5
2
Squat (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9.5
3
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
RPE 9.5
2
Squat (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9.5
3
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9.5
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@6
@8
@10
2
Bench Press (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@8
@10
3
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@6
@8
@9.5
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@8.5
@10
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
@6
@8
@10
6
Cable Crunch
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9.5
Day 2
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@7
@8
@9.5
2
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
8 Reps
10 Reps
10 Reps
@6
@8
@10
3
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@6.5
@8
@10
4
Single Arm Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
15 Reps
10 Reps
10 Reps
@7.5
@9
@10
5
Kelso Shrug
1 Set
2 Sets
12 Reps
10 Reps
@8
@10
Day 3
1
Clean Deadlift
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@6.5
@8
@9
@9.5
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
6 Reps
6 Reps
@6
@8
@8
@9.5
3
Seated Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@10
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@8
@9.5
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@6
@8
@10
2
Bench Press (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@8
@10
3
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@6
@8
@9.5
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@8.5
@10
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
@6
@8
@10
6
Cable Crunch
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9.5
Day 5
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@7
@8
@9.5
2
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
8 Reps
10 Reps
10 Reps
@6
@8
@10
3
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@6.5
@8
@10
4
Single Arm Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
15 Reps
10 Reps
10 Reps
@7.5
@9
@10
5
Kelso Shrug
1 Set
2 Sets
12 Reps
10 Reps
@8
@10
Day 6
1
Clean Deadlift
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@6.5
@8
@9
@9.5
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
6 Reps
6 Reps
@6
@8
@8
@9.5
3
Seated Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@10
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@8
@9.5